Navigating Polycystic Ovary Syndrome (PCOS)
PCOS affects up to 15% of reproductive-aged women.
PCOS is a common chronic condition characterized by irregular periods, excess hair growth, and weight gain. It's influenced by a combination of genetic and environmental factors and can lead to infertility and metabolic issues if not addressed.
Targeted nutrition is a key first step in managing PCOS, as it helps regulate inflammation, hormone balance, and insulin function. Here are some nutritional guidelines to consider:
Nutritional Guidelines for PCOS
Choose Low Glycemic Foods: Incorporate leafy greens, legumes, and whole grains to help manage insulin resistance.
Focus on Complex Carbohydrates: Reduce simple carbohydrates and prioritize complex carbs to stabilize blood sugar levels and support metabolic health.
Incorporate Healthy Fats: Include monounsaturated fats (like olive oil and almonds) and omega-3 fatty acids (found in fatty fish, flaxseeds, and walnuts) to help reduce inflammation and balance cholesterol levels.
Increase Fiber Intake: Opt for high-fiber foods such as oats and lentils to enhance insulin sensitivity and promote a feeling of fullness.
Select Lean Proteins: Incorporate lean proteins (like fish and poultry) and plant-based options
Include Nutrient-Rich Foods: Focus on foods high in vitamin D (like shiitake mushrooms, cod liver oil, and egg yolks) and chromium (such as almonds, cashews, and cooked broccoli) to improve insulin sensitivity.
